Health

Tips to Stay Healthy This Holiday Season

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Fall and winter are a time where you may have to admit, laziness can occur. The cold weather, Thanksgiving, holiday dinners and vacation can keep you from eating healthy and exercising everyday. Don’t worry: these tips will help you set your limit and keep you from going overboard.

Set your goal and limit:

If your goal to stay healthy is too general or vague, you will less likely to 100% reach your goal. Establish specific guidelines including a weekly meal and exercise plan. For example, you can allow yourself to eat one or two desserts a week and walk thirty minutes a day. Regularity and uniformity is key to helping you reach your goal.

Fall foods:

Eating fruits and vegetables based on each season are helpful because it is more affordable, more nutritious, and it tastes better. Pumpkins, apples, and Brussels sprouts are all in season!

Enhance your immune system:

It is typical that this season is known for people getting sick, especially children who are in school. To help you from getting sick this fall, eat simple and nutritious foods. Limit sugary foods and boost your vitamin intake!

Hydrate:

Even if it’s not hot like in the summer, it is still important keep yourself hydrated to keep your body running well and staying healthy.

At home fitness:

Just because it is cold outside, doesn’t mean you have to stop working out. You can create a small workout station in your home. You can do similar exercises that will keep you just as fit as you would if you were working outside.

 

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How To Reduce Stress In Your Life

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You’re probably thinking, that is absolutely impossible, but you would do anything to eliminate stress from your life. Stress is by far the number one factor that people deal with almost everyday. Whether it is work, school or other obligations, it widely affects our lives in the worst ways.

If you conquer stress, you are set for life. Feeling stress-free will automatically improve your mind, health, and body. Here are some tips to eliminate stress from your life:

Identify the stressors 

Take a few minutes to think about all the things that are making you stressed out. Make a list if you want. See which things you can eliminate that are making you stressed out, and things that you absolutely cannot eliminate. For the things that cannot be eliminated, strategize ways to make them less stressful. That is the first step into living a reduced stress life.

Stop unnecessary duties

Everyone has obligations in their life like work, school, running errands, etc, but are you taking on other commitments that are adding unnecessary stress to your life? Take steps to delete those activities that stress you out the most. This will already lift a weight off of your shoulder.

Procrastination 

All of us have procrastinated in our life at least once…or twice. Procrastination is one of the largest factors that cause us stress. You have a big project to do and you end up spending hours and hours trying to finish it the day before it is due. Allowing things to keep piling up does cause us a lot of stress. Find different ways to organize your responsibilities and create a top priority pile. Learning to be more organized and keeping your inbox clear will save you a lot of time to work on other things for yourself.

Being late

Being late to a very important meeting or to a class is something that stresses us out frequently. If you forget to set your alarm the night before, the feeling of having to rush to get everything ready and run out of the door is not fun at all. Learn ways to be early to places. Time yourself on how long it takes you to get ready and out the door, then set your alarm accordingly. Once you get in the habit of being early, you will more stress-free than ever before.

Get a massage! 

Did you know, massages are equivalent to getting 7-8 hours of sleep? When you don’t get enough sleep, stress piles on making your muscles extremely tense. After that one hour massage session, you will feel better already. Getting massages now and then will take the feeling of stress away and will help you feel a lot more relaxed in a short amount of time. Cope with your stress by scheduling a massage with us today! Find your location here.

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Healing Hands for Arthritis- Massage Envy

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It’s that time of the year again; Massage Envy and The Arthritis Foundation are partnering up to help lead the fight for arthritis. Some of us may understand the devastating affects of living with arthritis and the pain one can encounter almost every day. For those who don’t know what arthritis is, it is the inflammation of one or more joints, causing pain and stiffness that can worsen by age. More than 50 million Americans live with arthritis and are trying to find ways to cope with their anxiety and pain to live the best life possible.

Although there is no cure yet, the key approach to care focuses on diet, exercise, natural and medical therapies. One of the greatest therapies that help people cope with arthritis are massages. Massages help them control their symptoms and feel a sense of relief.

Join us on September 28 for our 6th annual Healing Hands for Arthritis event of the year! When you schedule a 60 minute massage at your local clinic, $10 dollars is donated to the Arthritis Foundation to help find a cure for America’s leading cause of disability. This is a one day event so don’t miss out on making a difference in the arthritis community.

Learn more about our one day event on September 28 and about arthritis here.

Healthy Winter Diet Ideas

Winter is here. Even though that doesn’t mean much to us Floridian’s, we can still follow everyone else’s winter diet plans! Our foods are so much limited in the winter, but here are 4 foods that you should be eating more of over the next few months:

Pomegranates are loaded with antioxidants! Remember, only the juice and seeds inside are edible. When refrigerated in a plastic bag, pomegranates keep for up to 2 months. It is proven to fight high cholesterol and lowers blood pressure. It also increases the speed at which heart blockages melt away.

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Kale thrives in the winter months. It is particularly rich in vitamins A, C, and K. When they are steamed, their benefits of lowering cholesterol are much higher than if you ate them raw. Kale is also believed to fight cancer with a substance called sulforaphane and indole-3-carbinol. The body is normally missing the minerals your body needs, but Kale is a plant-based source of calcium and magnesium that will replenish the body.

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Oranges are the juiciest in the wintertime. Not only do they give you the best source of vitamin C, they can help you fight off any cold or allergy you may have from the “colder” weather. It is a great snack for any time of day. It is important to drink orange juice in the morning so your body can hydrate and get the vitamin C to function for the start of your day.

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Potatoes are a great source of vitamin C and B6. They are also a good source of foliate, which is especially great for women of childbearing age. Did you know potatoes have more potassium than a banana does? Believe it! Potassium is a mineral that is part of every body cell. It helps regulate fluids and mineral balance for the body. It also helps lower blood pressure.

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5 Reasons to Eat Healthy

At Massage Envy Central Florida, our purpose is to help you live the best life you can. Whether you need help relaxing and revitalizing your body with a massage, or want to take care of your skin with one of our Murad Facials, we are here to join you in the path to better health.

Today, we are going to explore how proper nutrition is going to help you achieve your health goals and feel great. Here are five reasons eating right should be part of your daily life:

It protects your bones 

When you eat healthy food and get the recommended amount of calcium, vitamin D, and folic acid, you will build a strong skeleton. This will also help you prevent osteoporosis and fractures int he long term.

It makes you happier 

Recent studies found have that eating more fruits and vegetables can lead to feeling calmer, happier and more energetic.

It strengthens your immune system

Research has found that if you are getting your recommended daily dose of fruits and vegetables, you will boost your immune system and save at least five sick days.

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Picture by Ania M. Taken from Flickr.

It results in clearer skin 

Scientists explain that you may be able to eat your way to a clearer complexion if you avoid over-eating certain foods such as sugary foods, dairy, and processed grains.

It soothes sore muscles 

What you eat greatly affects how quickly and how well your body will recover after a workout. For example, protein is vital in helping your muscles recover so if your body is not receiving the appropriate amount of protein it needs, it won’t recover well.

5 Foods to Boost Your Mood Naturally

Studies have shown that the food we eat has chemical effects on our body depending on its properties. For example, you might notice that constantly consuming certain artificial foods gets you moody, tired, or anxious. Feeling like this prevents you from performing at optimal levels and enjoying your days. Let’s restore our bodies to their natural feel-good chemistry levels by learning the types of food that we can incorporate to our diet that will help us smile and build better brain health.

Mussels

Consuming mussels will provide your body with much-needed vitamin B12. This will help preserve your brain cells, keeping your mind sharp even as you grow older. The nutrients found in mussels will also help balance your mood and keep your thyroid healthy.

Swiss Chard

This food will provide magnesium to your body, which is essential for the proper conduction of the biochemical reactions in your brain and boosting your energy levels.

Blue Potatoes

Blue potatoes are rich in anthocyanins, which are very powerful antioxidants that will help you improve your short-term memory and reduce inflammation. If you are having a hard time finding blue potatoes on the supermarket you frequently shop at, stop by your local farmer’s market where you might be able to find them more easily.

Dark Chocolate

Dark Chocolate can help you feel more vibrant and energized because it improves blood flow to the brain. It will also help with concentration and mood. Make sure you stick with the darkest (highest percentage of cocoa) organic chocolate variety that you can, since milk chocolate tends to be high in sugar.

Mood-boosting food dark chocolate

Grass-Fed Lamb 

If your protein has been grass-feed, it will provide your body with conjugated linoleic acid and iron, which will help you moderate stress hormones, protect your brain cells and reduce inflammation-promoting belly fat.

(Source: www.rodalesorganiclife.com/food/brain-food )

9 Tips for Clean Eating

Eating right is sometimes easier said than done, but with these 9 clean eating tips, staying on track has never been easier.

1. Eat more! 6 small meals a day, every 2.5-3 hours

2. Eat breakfast within an hour after you wake up

3. Avoid consuming white sugar, alcohol, soda, and artificial sweeteners

4. Eat a mixture of lean protein and complex carbs

5. Eat healthy fats

6. Drink 2-3 liters of water every day

7. Depend on fruits and vegetables for all your essential vitamins and minerals

8. Pay attention to portion sizes!

9. Eat foods that haven’t been sprayed with toxins and chemicals

Are You Getting Enough Sleep?

It’s no secret that with juggling all the different aspects of life- work, kids, school, family & friends, etc- sleep isn’t always a priority. But a lack of sleep is a huge problem. It can affect your productivity and mood, success at your workplace and at school, and your relationships. Here are 7 ways to tell if you’re not getting enough sleep:

1. You’re constantly hungry, especially for junk foods. Sleep affects your body’s production of grehlin, which determines your hunger and satiety. Not enough sleep can lead too the production of too much of the hormone, which makes you crave those fatty foods.

2. You’re always misplacing important things, like your wallet and keys. A major symptom of sleep deprivation is forgetfulness. Getting the right amount of sleep can help you remember the next time you put them down.

3. You depend too much on caffeine. If you need 2 or 3 cups of coffee just to function in the morning, you may be dependent on caffeine.

4. Your emotions are all out of whack. If you’re crying or irritable for no reason (and if you’re a female have determined it’s not PMS), your emotional batteries may need some charging.

5. You always wake up groggy. This can be an indicator of not only too little sleep, but too much sleep too.

6. You start to fall half-alseep at any chance you get. For example, you start to nod off while sitting in a car or on the couch, but you can’t seem to sleep at night. Even though it may be hard, hold off on napping so you can actually get sleep at night.

7. You can’t seem to fight off being sick. A lack of sleep makes it very hard to fight off an illness, and it actually makes you even more sick.

 

Morning Yoga Routine

Rise and shine! Starting your morning off on the right foot can put you on track for a happy and productive day. A great way to do that is to implement a yoga routine into your morning schedule. Early morning yoga is great for regulating your sleep rhythm and balancing your hormones. Check out this morning yoga sequence:

What do you include in your morning routine?

Free Food and Family Bonding! (Let’s get growing!)

We’ve heard it, we’ve longed for it, we don’t have time for it. The benefits of growing your own produce; are they real? You bet they are! Starting the process of having your own garden can seem daunting. The soil, weather,  time and energy, and not to mention all the critters that seem to eat your fresh goodies before you get the chance, are all valid reason why we would just rather go to whole foods or our local grocery store.

Hand dropping seeds into soil

So were diving deeper past the “organic is better for you, support your local farmers, and getting away from pesticides” benefits (all very important), and looking at the true happiness gardening can bring you and your family.

Yes, its hard work. Yes, there may be some whining when its hot and everyone would rather be playing and relaxing than potting soil and pulling weeds, but the benefits you reap from gardening with your family will surpass these minor struggles. Bonding with your loved ones over the labor ends with an accomplished day, a nice dinner, and relaxing time that is truly enjoyed (instead of weekend boredom). The feeling will only grow.

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As you watch your plant(s) develop, it will be an exciting journey with your family. When you finally get to pick the fruits of your labor, you enjoy the rewarding experience with them. You have accomplished memories and taken pictures that will last in your young one’s hearts forever, and with you. Not to mention you get to eat what you grow! What you create from the earth will taste so much better and it’s free!

Plan a weekend of gardening with your family this year. You can start off with herbs and small vegetables like peppers in potted soil, or start a whole garden in your own back yard!

What will you do with your loved ones this spring?